Protein Power: Fuel Your Body with Every Bite
In case you missed it this year, February 27 was National Protein Day. While I love that the most satiating macronutrient has its own holiday, I really think that every day should be Protein Day. Why? Protein not only helps build and maintain muscle, but it also supplies important amino acids that feed everything from bones and tendons to hair and skin. Additionally, protein slows the absorption of carbohydrates and steadies blood sugar, making it an essential nutrient for overall health. What’s not to celebrate?
Perfect protein
In general, aim to eat about 0.8 grams of protein for every kilogram of body weight, though keep in mind that the amount of protein you require depends on many factors. If you’re very active, for example, you’ll require more protein than your less-active friends. Same if you’re an older adult, someone recovering from injury, or you’re pregnant or breastfeeding.
Adding protein to your diet doesn’t mean just eating an extra piece of chicken for dinner. In fact, there’s conflicting evidence about how much protein a body can process at one time. That’s why I typically recommend that people spread out their protein intake throughout the day.
More than meat
Most people are already familiar with animal-based sources of protein, like eggs, poultry, lean meats, seafood, and dairy products. However, there are plenty of plant-based sources as well. Beans, lentils, nuts, and seeds are packed with protein, as are plant-based meat substitutes like soy products and seitan. When choosing protein sources, consider the whole picture and opt for those lower in saturated fats and rich in other nutrients.
Building a protein routine
Incorporating more protein into your diet doesn’t have to be hard; it just requires a little planning. I suggest starting with your grocery list. Before heading to the store, think about how you can add protein throughout the day. Pay particular attention to breakfast and snacks, which are often missed opportunities for packing in the protein.
To boost your breakfast, consider topping a bagel with a little smoked salmon, tossing almonds and pumpkin seeds onto your Greek yogurt, or layering your English muffin with protein-rich cottage cheese.
Easy grab-and-go snacks are another great way to add protein to your day. Some of my favorites include hard boiled eggs, tuna pouches and pistachios. I also love protein-packed Greek yogurt topped with a tablespoon or two of peanut butter for an additional few grams of protein. For more protein-packed snack ideas, be sure to check out my curated list of On the Go Proteins that you can shop to fuel your busy day!
For lunch and dinner, make small, higher-protein swaps that feature protein meal staples such as legumes, quinoa, nut and seed butters, and nutritional yeast. In fact, one serving of Banza chickpea pasta has nearly twice the protein of traditional pasta, and swapping out a cup of white rice with a cup of quinoa doubles your protein intake. I have pulled together a list of Protein Meal Builders for some protein-packed inspiration for your next mealtime!
As you can see, there are dozens of easy—and delicious—ways to add protein to your diet. The best part is that it doesn’t have to be complicated, expensive, or time consuming. Simply making small, thoughtful changes can have a big impact on your health. So, who’s ready to celebrate protein with me every day?
